The hamster wheel is a productive loop for the animal. Getting caught in our own mental loops, not so much. If I told you not to think of a circus clown, what is the first thought and image that comes to your mind? Humans have an uncanny ability to do what we are asked or told not to do. We are curious by nature. Still thinking about that clown, right? Do you ever tell yourself, “Don’t think about it, let it go,” only to find the thing you are not supposed to be thinking about is all you think about? It’s as if you are stuck in a thinking loop. You are. You are having “looping thoughts,” which are also known as ruminating thoughts. Sure, sometimes stress about paying the bills, getting the car repaired, and all the things life throws at us causes worry. We think about how we will come up with the money to get the car fixed and still be able to pay the mortgage. Those thoughts are about the concerns we have at the time. We work through them as needed to take care of our responsibilities. What about reoccurring thoughts about things outside our control? Is it healthy for us to play a looping thought over and over? Was the thought caused by emotional stimuli to a given situation, or did the emotion create the thought? Did you know most looping thoughts are about negative things or problematic situations? For example, were you passed up for a promotion, which caused you to get angry and think, “I’m not valued as an employee,” or “I’m not good enough to be promoted.” Your emotion fed a thought, and now that thought is playing over and over in your mind creating resentment and self-doubt. Before you know it, you have become resentful of others who have success while at the same time your self-esteem has plummeted. Emotion created the loop. Emotions are real, and we need to feel them and process them, allow them to happen and accept where they came from. However, we cannot feed the negative unhealthy thoughts they create. What you feed and water is what will grow. Moving forward How to redirect, rewire, and change your loop: 1) Acknowledge you are having the thought. Remember the clown? Trying to not think about something only gives it more space in your mind. It is okay to think it. It is what we do as humans—we think about things. Let it come in so you can take ownership of it. After all, it is your thought. You get to decide what to do with it and how to change it. Ask yourself if the thought is helpful or hurtful to you. If the answer is hurtful, acknowledge it does not serve you. 2) Accept you are in a loop. You have acknowledged it, now it is time to accept you are having it. The hold it has on you will lessen because you are not giving it the power it needs to control you. This does not mean accept what the loop is saying. It is saying you accept having a looping thought. There is a distinct difference in accepting the thought and accepting the fact you are having the thought. 3) Interrupt the loop. By changing your focus, you will be able to interrupt the thought and keep it from taking hold. In essence, you are breaking the loop. Remember, distraction is not about denying you have the thought. First, you acknowledged then accepted you were having a looping thought. Now you are choosing to break the thought pattern by purposely concentrating on a task. The more focus the task requires the better. Your brain is incapable of focusing on two things at once. You are making a conscious choice to disrupt the loop. 4) Change the mantra. It is your loop—change it. Change what the loop is saying. A looping thought can be devastating and a confidence destroyer. Each time you find yourself thinking diminishing thoughts, replace them with a new positive phrase of, “I am worthy,” “My value is more.” It is said for one negative thought it takes five positive thoughts to replace it. Make positive mantras part of your day-to-day routine! Cognitive restructuring is a staple of cognitive behavioral therapy. It is a great tool used to help build positive pathways in the brain known to reduce stress by nurturing positive thought habits. So, while brushing your teeth, driving to work, eating lunch—repeat your positive mantra of the day. You will be amazed at how much good it will do for you! 5) Share your looping thought with someone. Sometimes it is hard to tell another person what we are thinking. It makes us feel vulnerable and we worry what they will think of us after we shared it. Pick your person, we all have “our person” and ask them if you can share with them your looping thought. They want to help you through this and would not be “your person” if the relationship was not built on trust and respect. Rewiring the brain Telling another person can lessen the power the thought has over you. You have given it a voice, which puts you in control. You might also be surprised to learn you are not the only one who has had the same thought. As you begin redirecting, rewiring, and changing your loop, your self-awareness will grow. It will become easier to recognize when a loop is starting and quicker for you to take control. A thought journal detailing the situation, thought, emotion, behavior, and alternative thoughts is an excellent way to help you become more tuned in to your patterns of thought and loop triggers. There is power in positive thinking, but , of course, the power of positive thinking is not a cure-all. It will not automatically make you happier, thinner, or more fulfilled. Positive thoughts followed up by positive actions are key to achieving your goals and dreams. A great starting point, however, is a positive mindset and a strong mental focus! Linda Miller, BS, CCFP, has more than 20 years of business experience. In addition to a Bachelor of Science degree in business management, she also as degrees in psychology, interdisciplinary studies, and business administration. As co-owner of Dog Days Consulting, Miller manages clients’ social media accounts. She is a certified compassion fatigue professional and a certified master life coach. Her passion lies in teaching skills and providing staff with the necessary tools to help them sustain a long enjoyable career in the veterinary industry. References Ackerman, C.E. (2022, February 5). CBTs Cognitive Restructuring (CR) For Tackling Cognitive Distortions. Retrieved from Positive Psychology: https://positivepsychology.com/cbt-cognitive-restructuring-cognitive-distortions Best Practices to Minimizes Looping Thoughts. 2021, March 25. Retrieved from Straight Talk: https://www.straighttalkcounseling.org/post/best-practices-to-minimize-looping-thoughts
